October 14, 2020

Stable Endurance Training

October 14, 2020/ Dan Daly

The Bunkie test is a functional endurance test to help identify functional stability, endurance, and control through some of the common fascial lines. It’s a series of 5 exercises, performed bilaterally (both sides). Its a simple test for identifying weak links in your ability to efficiency coordinate multiple muscles linked in a kinetic chain associated with particular movement patterns, and can help you identify weak links and patterns to program more specifically for your needs.

October 13, 2020

Mobility Training for Swimmers

October 13, 2020/ Dan Daly

Mobility first! Before you can stabilize, load, and perform you must have the freedom to move. Learn the keys to assessing what needs to be addressed, how to improve, and enhance your trining. “The Big Three”, ankles, hips, and shoulders, are the most mobile joints in the body. Identify any deficits, and move on from areas that meet a functional standard. Remember, mobility and stretching do not make you fit, but can inhibit your ability to get fit and perform if they do not have their functional range of motion. Test, intervene, rest. Once you move well, go train!

September 29, 2020

Animal Flow Bodyweight Conditioning: Your Guide to a Total Body Transformation

September 29, 2020/ Dan Daly

Enter Animal Flow, a modality I have been programming for over a decade. Its the perfect blend of total body, ground-based, bodyweight conditioning, blending elements of mobility, stability, endurance, and power.

September 02, 2020

What is SMR stretching in Fitness? A Guide to Self-Myofascial Release

September 02, 2020/ Dan Daly

Foam rolling, a form of Self Myofascial Release (SMR), is an effective way to relieve muscle tension, break up adhesions, and improve mobility. By using a foam roller or similar tool, you can manually massage the fascia around your muscles, helping to reduce trigger points and prevent injury. Foam rolling complements your warm-up and cool-down routines, ensuring better muscle recovery and performance. Whether you're new to SMR or looking to enhance your fitness routine, foam rolling is an affordable, easy-to-learn technique for improving overall muscle function. Want to get started with SMR? Read the full article.

July 05, 2020

Exercise is a State of Mind

July 05, 2020/ Dan Daly

Exercise triggers the release of endorphins, the body’s natural “feel good” chemicals, promoting immediate mood improvements. Over time, staying active supports long-term emotional well-being and mental sharpness as you age. Embrace both the short-term and lasting mental benefits of exercise

July 02, 2020

Lower Back Care

July 02, 2020/ Dan Daly

Lower back pain is a common issue that affects athletes and fitness enthusiasts alike. In this guide, Coach Dan Daly shares expert advice on building a strong and resilient back. Learn the best exercises for lower back and core strength, including marching bridges, single leg hyperextensions, and dynamic planks. Designed for swimmers and endurance athletes, these workouts help improve performance, reduce injury risk, and enhance overall stability. Start your journey to a healthier, pain-free back today with these proven techniques. Read article.

June 24, 2020

The Gym in Your Hand: Kettlebell Training Made Simple

June 24, 2020/ Train Daly/ Dan Daly

Kettlebells are the ultimate gym in your hand, offering efficient and versatile workouts for athletes. This guide explores the benefits of kettlebell training, from mobility and strength to power development. Learn how to design effective full-body routines and why kettlebells are essential for swimmers and triathletes aiming to boost performance. Read the full article.

June 10, 2020

Improve Your Swimming on Land with the Vasa Trainer

June 10, 2020/ Dan Daly

With pools and open-water options still limited, now is the perfect time to focus on dryland swim training. The Vasa Trainer has been a key tool in my swim training and that of my clients for years. This swim-specific strength equipment allows swimmers to develop technique, strength, and endurance outside of the water. Perfect for isolating upper body movements and swim drills, it’s ideal for athletes at any level. Ready to level up your swim training at home? Check out my Vasa Trainer workouts and use code “DALY5” for 5% off your own trainer. Read on for more details!

June 07, 2020

Are You a Well-Oiled Machine? - The benefits of Omega-3 for Athletes

June 07, 2020/ Dan Daly

Curious about the benefits of omega-3 fish oil? Fish oil is packed with DHA and EPA, essential fatty acids that support brain health, heart function, and joint mobility. Since getting enough omega-3s from diet alone is challenging (and might increase mercury exposure), fish oil supplements can be a great addition. Just look for options with at least 300mg of EPA/DHA per serving. Discover how a daily dose can reduce inflammation, boost metabolism, and even protect against cognitive decline. Ready to fuel your body like a well-oiled machine?

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